Andrew Wens
Metamorphosis Mentorship
Suggested Practices

Body Journal - 30 days:

This is an in depth observation of your body and daily patterns. Keep either a little notebook with you or record voice notes and transcribe them at the end of the day. You'll want to have it all in writing, so whatever is most efficient for you.

Tune in with your body hourly, beginning as soon as you wake up. Each check-in should just take a couple minutes.

First you'll do an inward scan of your whole physical state of being. Take note of sensations such as:

  • energy level
  • appetite
  • areas of pain/tension/discomfort or ease and relaxation
  • temperature - areas of excess heat or cold
  • areas of excess moisture or dryness
  • visceral sense of emotions (ex: chest feels heavy or bubbly, fluttering in solar plexus, constriction in throat, etc)
  • libido
  • posture
  • breathing
  • digestion
  • cravings

Then you'll do an outward scan of external and behavioral stimuli such as:

  • what time you fell asleep and woke up, how many hours you slept and how well you slept (did you wake up in the night and if so, what time was it and for how long? what were the tones of your dreams, etc)
  • what you've ingested (includes alcohol, tobacco, drugs, supplements, water...literally anything you've put in your body)
  • what environment you're in (weather, allergens, air quality, lighting, sounds, smells, people, travel, etc)
  • social interactions
  • exercise
  • sexual activity
  • meditation
  • time spent online staring at a screen
  • finances
  • sunlight exposure
  • the clothes and shoes you're wearing
  • state of the world

Mirror Work

Meet yourself in the mirror. Allow whatever arises to be and make space for it. Approach this with a state of openness and curiosity. Be kind with yourself, inviting in all the parts no matter how much judgement or shame you feel around them. Use discomfort and shame as a gateway to meet yourself on a deeper level.


Explore the works of Mantak Chia and other Taoist masters.

Inner Critic/Punisher

Keep a sharp eye on this intruder. This is not you. Name them. Tell them to fuck off and leave your space. Notice all the ways they will try to sneak back in. Keep shining a light on them and hold your ground. Be your own protector.

Nutritional Recommendations
Food Elimination (30 days)

  • Caffeine (organic cacao in moderation is ok)
  • Sugar - A litte raw honey or molasses is ok
  • Synthetic ingredients/chemicals of any kind including skincare and toothpaste
  • Processed and GMO Foods
  • Dairy - organic butter and ghee are ok, good for high heat cooking
  • Seed oils - the best oils are extra virgin, cold-pressed such as olive, avocado or coconut (coconut oil is good for high heat cooking , the others are best raw)
  • Soy
  • Wheat gluten
  • Iodized salt (stick with sea salt)

Food Suggestions

  • Quality proteins (grass fed/organic meat and eggs from reliable farmers)
  • Organic vegetables (steamed is best for nutrients - use good water and drink the water from the steamed veggies)
  • Root vegetables (beets, sweet potato, yams, etc)
  • Dark leafy greens (spinach, chard, beet greens, etc)
  • Bitters (wild lettuce, dandelion greens, etc)
  • Purple and black foods for kidneys (black sesame seeds, miso, figs, blueberries, plums, black beans, etc)
  • Seaweed
  • Celery
  • Parsley
  • Cilantro
  • Bone broth
  • Meat stew
  • Buckwheat (bread, pasta, etc)
  • Mung beans
  • Kidney beans
  • Aduki beans
  • Millet
  • Amaranth
  • Fermented foods
  • Local, seasonal fruits
  • Chlorella
  • Ume Su (Japenese plum vinegar)
  • Tamari (only organic - no GMO)

  • Overall think fresh, whole foods that are local and in season. Keep it simple. Mainly eating protein and enough veggies to help balance and digest the protein. Think equal parts protein to veggies. Eat seasonal fruits in whole form instead of juices for the most part. Fruit is best eaten on an empty stomach. Carbs are best eaten separate from protein. Also water/fluids are best consumed separate from food. Give yourself about 30 minutes after drinking to eat (unless it's something light and watery like fruit), then wait about 2 hours after eating a meal to drink again (depends on how heavy the meal was, the idea is not to dilute stomach acid while digesting - work with the body)
  • To support the spleen, eat plenty of warm cooked foods and soups with ingredients like sweet potatoes, carrots, beets, spinach, pumpkin, millet, etc. Take your time to chew your food and relax while eating.

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